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WOD

Snatch – 6×3 (Technique Work or 70-75% of 1RM if known)
*NO TOUCH AND GO*
20 Minute EMOM:
  • 1st Minute: 10 Toes to Bar (L2/L3: Knee Raises)
  • 2nd Minute: 10 Pistols – 5 on each leg (L2: Medball, L3: Box)
  • 3rd Minute: AMRAP Push Press (Rx:75#/55#, L2:60#/40#, L3: 45#/25#)
  • 4th Minute: Rest

WOD

Today’s Skill: Pistol Practice/Progressions

17 Minute AMRAP:

3 Rounds of:

  • 15 Cleans (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 15 STO (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 50 Double Unders (L2: 25 Double Under Attempts, L3: 100 Singles)
    *After the 3 rounds are completed, you do Burpees until the 17 Minute AMRAP is over*

(Score = # of Burpees)

WOD

4 RFT of

  • 10 L Raises from Pull-up Bar (L2: Strict Knee Raises)
  • 20 Alternating Pistols (L2: Medball Pistols, L3: Box Pistols)
  • Spider Crawl (length of gym)

Back Squat
3-3-3-3-3-3

3 RFT of

  • 100 Double Unders (L2: 50 DUs, L3: 300 Singles)
  • 10 Alternating Pistols (L2: to Medball, L3: to Box)
  • 20 Burpees

WOD

For time:

Row 1000 Meters

Then:

6 Rounds of:

  • 12 Alternating Pistols (L2: MedBall, L3: box)
  • 10 Pullups
  • 8 Medball Cleans (Rx:20#/14#, L2:14#/12#, L3:12#/10#)

WOD

Split Jerk

5×2 @ 70% of 1RM

4 RFT of

  • 10 Alternating Pistols (L2: to Medball, L3: to box)
  • 16 Alternating DB Snatch (RX: 45#/30#, L2: 30#/20#, L3: 20#/10#)
  • 21 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

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Today’s WOD

  • 2018 CrossFit Open Workout Saturday! 2/24/18

    Open Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14-cal. row for men / 12-cal. row for women Men use 50-lb. dumbbell Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Teenagers 14-15: Boys use 35-lb. […]
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